Monthly Archives: Dec 2018

Friday, December 8th

By Travis Schliesser   The Best Foods for Athletes– NY Times Pre-Workouts: They’re Not Overhyped, But Are You? -BarBend Active Recovery this Sunday at 10:0am. Bring a mat if you have one. December 15th is the final WOD then our Holiday...

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CrossFit WOD, December 8, 2018

Saturday, December 8th Weightlifting Power Snatch (1-1-1-1) On the Minute, for 4 minutes:  3 Power Snatches Work up to a medium-heavy triple. Rest 2 minutes, then… On the Minute, for 4 minutes:  2 Power Snatches Work up to a...

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CrossFit WOD, December 7, 2018

Friday, December 7th Weightlifting Back Squat (5-5-5-5) Rest 45 seconds then perform a 45 second side plank each side. Front Squat (5-5-5) Rest 45 seconds then perform 8 supinated bent over barbell rows Back Squat (1-1-1-1) In 15 minutes warm up...

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Friday, December 7th

By Travis Schliesser   Why Olympic Weightlifting Will Make You a Better Sprinter -BarBend A) 4 sets of: Back Squat x 5 reps Rest 45 seconds Side Plank Hold x 45 seconds each side Rest 45 seconds (Build to a 5 rep max) B) 3 sets of: Front...

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CrossFit WOD, December 6, 2018

Thursday, December 6th Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it. In honor of Field Training Officer Timothy Quinn...

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Thursday, December 6th

By Travis Schliesser   Our Holiday Party is December 15th! We will be doing potluck style for food at the Holiday party again! And if your bringing something, NO it doesn’t have to be “health” 😀  Attend a FREE recovery...

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Wednesday, December 5th

By Travis Schliesser    Recovery during the 12 days, and a bonus. Day 3. A little sore, a little tired…and if you did Monday’s workout a little HUNGRY. 1) Eat something right after training. Literally immediately after (no more than 20-30...

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CrossFit WOD, December 5, 2018

Wednesday, December 5th Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @...

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